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Minor Ankle Sprains and Things You Can Do

Minor Ankle Sprains…

In this post I am going to talk about minor ankle sprains and some of the things you can do about them… While this advice is also good for more serious sprains it likely ‘wont cut it’ totally because, well, its more serious and may need more intervention. Rocket science right?

Why am I talking about this?

A couple reasons I want to talk about ankle sprains here.  One, people don’t always know I can treat sports injuries.  Many chiropractors are well versed and happy to treat most sports injuires.

Personally, I am a Rehabilitation Speicalist so I really am quite well versed in treating all sorts of injuries. This includes sports injuries and I may see these more often than a regualr commuinty chiropractor because of my specialty.  A little early morning education for you there! (I am typing this early on a Sunday… ok, more coffee… done… onwards!).

Another reason I am putting this out there is because I sprained my ankle last weekend.  It bugged me all last week.

Yup. that’s why really.

We were having a really glamours weekend last week.  We cleaned out the shed and the garage. Glamour, glamour all the time, right?

Ya so I turned my ankle really badly (at first I really thought I may have broken it).  I walked it off and it settled down – I got really no bruising and no swelling.   I promptly ignored it.

It hurt all week.

Finally, friday I decided to do something about the silly ankle sprain that was still bothering me. Doctor heal thyself – Right?

Doctors are the worst patients… truth.

What did I do?

Minor ankle sprains are really quite easy to treat.  So dont do what I did and ignore it for a week because you really don’t need to suffer uselessly.

Ok so I did a few things:  kinesiotape, instrument assisted fascial massage (IAFM), and laser.  Other things I would do for a patient include an adjustment (kinda hard on yourself but I have to go to a friend next week for that.  If the bones in the ankle arent moving properly there will be inflammation because of this and irritation to the surrounding tissues.  The likelyhood that they aren’t moving properly after a minor ankle sprain is pretty close to 100% IMHO)

Ok so what the hell is kinesotape and IAFM and laser and how do they help?

Kinesotape

Ktape is tape that has areas of adhesive and areas of no adhesive  – it is proported to do 4 things, 2 of which I think are real and valuable.

-hold the joint in place and provide support (ya I don’t think this is valid because of the movability of the tape)

-improve flow of lymphatic fluid decresing swelling – the tape lifts the skin by microns in some areas and not others because of its adhesive design – therefore the lymph can flow better and swelling can decreas (I think this is valid)

– decreases pain by activating touch receptors which interupt pain receptors mesages getting to the brain (also valid!)

-the fourth thing I forget and that is probably because I dont think it is valid either…

hey two out of four reasons for this to work is enough for me!

Here is how it looks on my ankle (spider veins and all)

I am always surprised how well this works every time I use it on myself… really the pain almost disappeared enterly.

IAFM and Laser

ok so IAFM is good for all sorts of things – helping get rid of scar tissue from injuries is one of them. Without going into too much detail it involves using an instrument to scrape the tissue (gently at first) to help break down some of the scar tissue.  Scar tissue can be a pain generator so getting rid of it = less pain.

It can be a bit uncomfortable but I generally do this only for a few seconds per treatment so it is bearable.

Laser is helpful also with healing so I like to use it on lots of different injuries.

Other things you can do for ankle sprains

The old wisdom here is RICE – rest, ice, compression and elevation.

It is still advice I give to patients for sprains … did I do it? No. not really… honestly most of my patients don’t either since we all suffer from lack of time… but I like to throw it out there anyways.

Hope this was helpful!

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“Crack” Chicken for the Instant pot

Addictive as crack?

Ok maybe not but this recipe comes from a site that claims it is so addictive that it is like crack cocaine… whatever.  Let’s not test that theroy ok?  Anyways this chicken recipe is for the instant pot, super good and easy and even keto frendly… Since we all know that Im currently searching fro new recipes this works for me!

Credit where credit is due

I got this recipe from here:  https://theketoqueens.com/keto-crack-chicken-recipe/

it is not mine I borrowed !

Also important – you can do this with frozen chicken as well as thawed or fresh!!! Did I say I love this instant pot thing?

Close Up of Keto Instant Pot Crack Chicken with Bacon and Scallion on Top

Ingredients

Here are the ingredients listed for crack chicken…. just reading them makes my mouth water!  I can’t wait to try this one out next week!

Ingredients
So originally I had posted the ingredientes and directions here… I thought that by giving credit to the website originators and posting their link they would be happy to share… Apparently not.
I just received this email prior to this being shared on my social media

“Hi Dr. Karen Hudes,
 
My name is *****    and I am one of the owners of the website TheKetoQueens.com. We appreciate that you liked our recipe enough to share it, but we are asking that you take down our recipe. Sharing our image and full recipe without our permission is copyright infringement.
 
We have no issue if you would like to share the image and a link back to our site for the recipe and ingredients, but we are asking that you immediately remove our ingredients and directions from your website.
 
We hope you understand.”
I guess they would like you to need to scroll through all of their advertising etc to get the recipe.  The recipe does look really yummy containing things like cream cheese, bacon and scallions and I definately will try it but I am not entirely sure I would have been infinging copyright here since I gave credit to them and posted a link to their site to drive traffic to them… I took it down anyways because they did ask.  Please click the link for the full recipe.
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Poor Posture and Pro Pointers

Posture – good, bad and ugly

As a chiropractor I get a lot of questions about posture.  Many times I have patients coming to see me specifically for help with their posture.  Unfortunately there is no quick fix.  In this post we will go over some of the reasons for poor posture and some trick, tips and tools you can use to help to correct or improve it.

Poor posture reasons

So most of us sit way way way too long – in front of computers, in the car or on the commute, at home in front of the TV  – and when we do it we don’t always have the greatest way of sitting either.  We tend to slouch, poke our heads forward and round our shoulders as well as lose the natural curvature of our lower backs.

Add to this looking down all the time at cell phones and tablets (and typing blog posts on your laptop on the couch in front of the TV) and we have a recipe for pretty awful posture.

You end up looking like how you sit or stand most of the time.  Here is how it looks – rounded shoulders, gut protruding and chin protruding… not pretty and not healthy for your spine.

we end up with short muscles in certain spots, and locked joints…and it makes it difficult then to straighten up.

So what can you do about poor posture?

  • make sure that your desk at work is ergonomically as correct as possible
  • limit use of phone and tablet
  • do exercises to correct shortened muscles and strenghten weak ones (these need to be specific for you – if there were generic ones I would list them for you here)
  • get chiropractic adjustments so you have a chance of moving the stuck spinal joints
  • use devices for retraining at your desk or at home – a good example of this is a Posture Medic- I recommend these for my patients but there are others out there

Image result for posture medic device

Here is a quick video I made about this cool contraption and how I instruct patients how to use it.

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Instant Pot recipes for the beginier (aka me)

So I got a new Instant Pot

It was Amazon Prime day in July… I couldn’t help it. I bought an instant pot to my husband’s chagrin. (we already have way too many kitchen gadgets).

I am hopeful this new gaget will replace my slow cooker – It should, and take it’s cupboard space.  ANNNNDDD I hope it solves another problem – the one I have with forgetting to take out meat to thaw in the morning.  With the instant pot you can cook from frozen in 30 minutes – its true! I tried it!

At first I was a bit scared of the pressure cooker feature – while I never had one growing up my mom regailed me with stories of exploding pressure cookers in the 70’s – she was scared, and passed it to me.  Hence I have never had one.

Nowadays they make these things way safer… still though at first I was scared and ran out of the kitchen.  Old habits die hard.

Ok so here are two beginer recipes I have tried and one I will try this week:

Instant Pot hard boiled eggs

This one is so simple its crazy.  And it makes the perfect, most easily peeled hard boiled eggs.

Image result for hard boiled eggs

A perfect starter place…

Place eggs in the instant pot on the rack. Put in 1 cup of cold water into pot.  you can cook 6-8 eggs at a time – close the lid of the instat pot and make sure the steam valve is closed and in the sealing position – cook on high pressure for 5 minutes (manual or pressure cook setting).

When it beeps do a quick release of the steam (careful not to burn yourself! I always do this with silicone oven mitts on…) and submerge the eggs in ice water for 5 min so they dont over cook – use tongs!

Done! perfect and easy to peel every time!

Instant pot poached chicken breasts

Also super easy!

To make it easier make sure you freeze the chicken breasts individually – then you don’t have to fight to separate them – and they do need to be separated!

Ok so you can put in lots – you can stack the chicken breasts but make sure to separate – I did 6 the first time!

Image result for poached chicken instant pot

Steps:

put frozen chicken breasts in pit

add 1 cup of water or chicken broth and season with salt and pepper

Close the lid of the instant pot and move valve to sealing and press manual or pressure cooker setting and set timer to 10-12 minutes (12 was too long for me last time).  When it beeps let the pressure release naturally for 5-10 min and then release the remaining pressure – so easy!

If you do longer on the cook time the chicke shreds nicely for chicken salad.  Shorter and you get perfectly poached chicken… just make sure the internal temp of the chicken is 180F when you are done to make sure it is cooked through if you are worried.

Keto Pork Tenderloin in the instant pot

This one I haven’t yet tried as of the writing of this post – I will be trying it this weekend or early next week though… credit to this blog and more instant pot keto goodness here! https://www.savorytooth.com/instant-pot-pork-tenderloin/  I totally stole this whole thing from there…

cooked instant pot pork tenderloin drizzled with mustard sauce and onions

Ingredients

  • 1 pork tenderloin (1 – 1.5 pounds)
  • 1 small onion thinly sliced
  • 1/2 cup water
  • 1 tablespoon olive oil
  • salt and pepper

For the sauce:

Instructions

  1. Cut the pork tenderloin in half so it’s half as long as before. If unseasoned, season all sides with salt and pepper.

  2. Turn on the pressure cooker’s saute mode for medium heat. When the display reads HOT, add olive oil to coat the bottom of the pot. Add pork and cook until golden brown on one side, about 5 minutes. Flip to cook the other side for a few minutes. Transfer the pork to a plate.

  3. Add onions and cook for a few minutes, stirring frequently. Turn off the saute mode.
  4. Add water, stirring and briefly scraping up any brown bits stuck to the bottom of the pot. Return the pork to the pot, nestling it on top of the onions.
  5. Secure and seal the lid. Cook at high pressure for 4 minutes, followed by a 10 minute natural release. Make sure to wait the full 10 minutes; do not open even if the pressure is completely released before 10 minutes have elapsed.

  6. Uncover and insert a thermometer into the thickest part of the tenderloin — it should read 140-145 F. Transfer the pork to a cutting board and let it rest, where it will continue cooking. Do not slice yet.

  7. Turn on the saute mode. Add heavy cream and mustard to the pot, stirring together. Bring to a boil. Let the sauce boil for 8-10 minutes to thicken, stirring frequently. Turn off the saute mode and stir for a minute to let the boiling subside. Stir in parmesan cheese until melted.

  8. Slice the pork into thin slices and serve onto plates. Pour the sauce on top.

 

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Healthy Homemade Popsicle Recipes

Trying to get the kids to eat healthy cool treats?

Ok then this is the post for you – for these healthy homemade popsicle recipes all you need in the way of equipment is a food processor and popsicle molds.

Here are some that incorporate good fats, fruit and little or healthy sugars!

Lime Avocado Coconut Healthy Homemade Popsicles

Healthy Homemade Popsicle recipe 1

1 large ripe avocado

1 can coconut milk

1 whole lime zest

juice of one lime

1 tbsp. maple syrup or stevia

1 tsp chia seeds

Blend avocado and milk until very smooth and add the rest of ingredients and blend until mixed well.  Pour into molds and freeze. Serves 6-10.

Image result for avocado and coconut popsicles

Strawberry Peach and Yogurt Healthy Homemade Popsicles

Healthy homemade popsicle recipe two

1 quart strawberries (pureed)

3 peaches skinned/seeded and pureed

Honey

Plain yogurt sweetened to taste with honey or vanilla yogurt

Add 2-4 teaspoons of honey to strawberries and peaches to taste.  Layer purees in popsicle molds alternating with yogurt and ending with fruit puree and freeze.

Image result for healthy popsicle

 

Watermelon and Lime Healthy Homemade Popsicle

Healthy homemade popsicle recipe #3

1/2 a watermelon cubed

Juice of 1-2 limes

1-3 tablespoons of honey (to taste)

Add all to processor until smooth and liquid and pour into popsicle molds.

Freeze until solid (6-8 hours)

 

Kale Smoothie Healthy Homemade Popsicle

1 cucumber cut into chunks

4 leaves of young Kale (or substitute spinach) chopped roughly

1 banana

1/2 cup coconut water

juice of 1 lime

1 tablespoon honey

 

Blend all ingredients together until smooth, pour into molds and freeze

Kale Detox Popsicles | 3 Veggie Popsicle Recipes

I hope you really enjoy these – I have heard that the silicone popsicle molds are really the best for getting the popsicles out easily – I plan on buying some soon – another way to do this old school is to pour the popsicle stuff into ice cube trays, cover with saran wrap or foil and then stick in a popsicle stick through the foil so it is supported and freeze… easy peasy!

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Yummy Drink Recipes for Summer

Beach Drinks

Some background on how we came across the yummy drink recipes: So while on vacation this year during the first week of July, my family spent time at my In Law’s home. The once lived in Toronto but have retired and sold their house in the city, renovated the cottage, and now live in beautiful Port Elgin Ontario full time.  We have instructions to call this the cottage in perpetuity.

While there this year with my family, in laws and 15 year old niece Sydney, Syd and I decided we needed beach drinks.

And pineapple shaped glasses we found at Walmart for $3.50 (side note – apparently they are at the Dollar store for way less – perfect).

But who doesn’t need pineapple glasses for the beach?

So we came up with a few different recipes (2 appropriate for the 15 year old and one just for the over 19 crowd) – here they are:

Watermelon, Lime and ginger slushy yummy drink

Yummy Drink number 1 ingredients:

4- 6 cups of watermelon cubed (for slushy freeze these first)

juice of 3 limes

1/4 teaspoon fresh ginger grated

image1.jpeg

Place watermelon and ginger in blender in batches and blend till smooth – pour through strainer and add lime juice, stir and serve with more crushed ice or ice cubes in super cute pineapple glasses.

*side note – yes I realize that the glasses are pineapple and fruit is watermelon – pretend this is somewhat ironic somehow…

 

Pineapple coconut milk smoothie yummy drink

Yummy drink recipe number 2 Ingredients:

one pineapple cut into chunks and frozen

2 bananas

2 cans coconut milk (full fat)

1 orange (fresh juice and zest of whole orange)

Place all ingredients into blender and blend till smooth – serve in cute pineapple glasses.

*side note – pineapple glasses more appropriate here.

 

Yummy Drink for over 19 crowd:

I can coconut water

1-1.5 oz Malibu rum

serve over ice or crushed ice in super cute (yet ironic) pineapple glasses.

 

Hope you enjoy (and if you drink the one for the over 19 crowd please enjoy responsibly!)

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Life’s a Beach: the health benefits of going to the beach

Beach day! Yay!

Today’s post is a bit different.  It is the eve of the long weekend and it has me thinking of fun and sun and beach… so today I decided to write about some of the health benefits about going to the beach.  You can even use this blog post as an excuse to get to the beach – hey, Doctors orders!

Image may contain: ocean, water, outdoor and nature 

(art by Allyson Schmidt-Reeves  www.allysonreeves.ca )

Health benefits of going to the beach

So we all know we as humans, for the most part, like the beach or waterfront for some reason.  There must be some good reasons… actually there are and many of them have huge health benefits.  So here we have it, in no particular order my list of the health benefits of the beach:

Stress relief

Ok, I lied – this one is definitely number one.  Many of the people who will eventually receive or read this post met me at first because I gave a talk in front of them at work about stress.

Nature (like the beach, ocean/water or lake and forests) have calming effects on us human people.  Listening to the surf, sticking your toes in the sand and playing in the sun have stress relieving benefits for sure.  Ever been totally stressed out after a beach day? Ya, doesn’t happen much…

Earthing

speaking of sticking your toes in the sand… ever heard of earthing?  It is the act of walking barefoot on the earth.  The number one place we all do this because it is socially acceptable is on the beach.  (But this can be done anywhere).  Walking on the earth is purported to facilitate a negative ion exchange between the ground and the person which apparently has health benefits.  Whatever, its relaxing.  I always feel distressed when I do it and the sand is good for your rough calloused feet. So give it a shot!

Vitamin D levels

In just a few minutes on the beach in a bathing suit you can get your daily vitamin D replenished by your skin.  Your skin makes cholesterol into vitamin D with UV exposure so get out there – not too long with out sunscreen though – be sensible!

Exercise

Lots of opportunity to exercise on the beach – lovely for long walks, great for jogging, splashing, playing Frisbee, throwing a ball, digging, making sand castles (lifting some and bending), swimming, playing volleyball… the opportunity to exercise is endless and super varied – don’t just sit there (at least not for all of the time – some of the time definitely sit there and unwind!!!)

Spirituality

Big bodies of water and nature and surf provide opportunity for gratitude and connectedness to something larger than ourselves.  Take a minute to meditate and feel like you are part of something larger than yourself…

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Canada Day Strawberry Cake!

Strawberry Season is upon us!

Happy Canada Day! One of my patients just posted this recipe and said I could repost it here because it looks soooooo amazing – I have not yet made it but maybe next week when I get some farm fresh strawberries.  Anyway, who wouldn’t like a strawberry cake?  Annnnd its Red and White just in time for Canada Day! Photo Credit to my Patient L.M.!

Image may contain: food

I remember as a kid going strawberry picking each year with my mom.  This year my fave farm has closed and I am not sure where to go so I may actually skip it for the year so I can figure it out…. sad I don’t have that place to go to anymore but such is life…. thank goodness there are still lots of strawberry farms around the GTA! If anyone has a favourite please tell me!

Ingredients

Here are all of the things you will need for this Strawberry Cake:

Strawberry topper:

1/2 c sugar

2 tbsp. corn starch

4 c fresh quartered strawberries

1 tsp vanilla

Cake:

2 c flour

1 tbsp baking powder

1/4 tsp salt

4 eggs at room temp

1/2 c melted butter

1/2 c vegetable oil

1 c whole milk at room temp

1 tsp vanilla

 

Instructions

Strawberry Cake here we come!

Grease and flour a 10 inch round (or 9×9 square) cake pan and pre heat oven to 350F. Mix corn starch and 1/2 c sugar and sprinkle over strawberries as well as vanilla. Toss together and spread over bottom of pan.

Cake batter: sift flour and baking powder together and set aside.   In the bowl of an electric mixer beat eggs, and sugar together until foamy.  Mix together butter and oil in a measuring cup and add slowly to egg and sugar mix as it continues to beat.  Stir vanilla into milk, and fold in with dry ingredients alternating between wet and dry.  Pour batter over strawberries and bake 50-60 min until a toothpick inserted in the centre comes out clean.  Cool in pan 10 minutes before inverting onto heatproof serving plate and serve with whipped cream.

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Individual Avocado Key Lime Pies

Super cute healthy pie

Wanna look like the love child of a Naturopath and  Martha Stewart?  Try this recipe for individualized avocado key lime pies frozen in mason jars for your next summer BBQ or party – the beauty is they can be made ahead and frozen for 2-3 hours or longer, are healthy and taste great.  AAAANNNNDDD are super cute.

Image result for avocado key lime pie mason jars

I mean look at them – look how cute they are!

What you need

so the ingredients and such that you need for the avocado key lime pie:

4 ripe avocados

1/2 cup lime juice (real stuff is best)

2/3 cup honey

1/2 cup graham cracker crumbs

1 Tbsp coconut oil melted

125 ml mason jars or a 9 inch pie pain

freezer space

food processor

Directions

So these super cute avocado key lime pies are super easy.  Here is the how:  Put avocados in food processor with lime juice and honey and process until creamy.  Mix crumbs and oil and press 1-2 tsp into each mason jar or all into a 9 inch pie pan.  Pour green stuff mixture from processor over crust, cover and freeze 2-3 hours. Serve frozen with coconut whipped cream (recipe for that below)

Quick recipe for coconut whipped cream

To top these cute little avocado key lime pies try this whipped cream made from coconut milk!

1 can full fat coconut milk

1-2 tsp sugar or sweetener (agave)

1 tsp vanilla

 

Refrigerate coconut milk in can for 24 hrs or more and freeze beaters 15 minutes before use.  Open bottom of can and pour out liquid and scoop cream into mixing bowl adding sugar and vanilla then beat and refrigerate till use.

 

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Babies and Chiropractic

Ever thought of taking your baby to a chiropractor?

Babies and Chiropractic  – Did the thought ever occur to you?

I am always treating several babies at my office –  most of the time Moms bring in their babies because they have noticed something that is either odd or that they may interpret as pain in the baby’s behaviour.

Generally they have already consulted the pediatrician and found out that nothing serious is going on.  Usually the pediatrician reassures the parent that ‘it’s nothing’ or ‘they will grow out of it’.

More and more us Moms are trusting our guts… and this advice, while reassuring, isn’t always fully satisfying.  So Mom goes in search of answers and hence we have Babies and Chiropractic stories to share!

A word on a baby chiro examination

As with any patient, a full history is taken – in my office this means an extensive (maybe too long) 4 page intake questionnaire.  I sit with Mom or Dad and ask a ton of questions about the baby, behaviour, breast feeding, health, pregnancy and  birth etc…

I then do a through exam (including but not limited to:  a physical observation, infant reflexes, palpation of the spine and musculature.  I will also often listen to the lungs and heart as well – if there is a specific problem that the baby is coming in about there is also a focused exam regarding that.

Here are some cute pics and instructions on how to check some infant reflexes – now don’t panic if they are not on your baby, chances are that the pediatrician has checked them so far and if they haven’t flagged anything for you the baby is fine.  Got it?  Also, never Google stuff.  Bad for the mental health.  Also don’t do #7 if you haven’t been trained – too easy to drop baby!

A word on chiro adjustments for baby

Ever been to a chiro and had an adjustment?  If so you may not be able to imagine Babies and Chiropractic – I mean really Karen, I am not letting you do that to my baby how could they stand the force?

So the youngest baby I have adjusted was a few days old…. It’s not the same force as we use on adults – don’t be cray cray!

We use what we call eyeball pressure – that is exactly as it sounds: close your eyelid and put your index finger on your lid and push gently down on your eye – just a comfortable amount.  That is eyeball pressure and that is what we use on babies.

I mean really, the poor teeny things don’t even have ossified spinal segments yet we gotta be gentle!

The amazing thing is that babies respond really really fast.  I had a baby in the office for a check up and she happened to have a buch of sinus congestion so I did a few sinus trigger points and within about 10 minutes here nose was running like a faucet. Her mom said that previously all the junk just stay stuck up there and made it hard for her to breathe.

I love treating babies for that reason (and because I always steal a cuddle and hug because who can resist really!  Yes, its always with permission)

 

Babies and Chiropractic – some of the whys

Here is why some parents bring in their babies in general:

-well baby check (just for a check up)

-torticollis (head tilted to one side)

-colic – sometimes I really think this is baby back pain / digestion issues

-behaviours like putting something under their back at rest time – can indicate pain

-pulling on the ears or rubbing a body part

-chronic congestion (sometimes mechanical things we can do can help drainage happen)